Around the World Superman Hold
Gym Exercise Card
Equipment
The Around the World Superman Hold is an advanced core and lower back exercise. It strengthens and stabilizes the posterior chain while enhancing shoulder mobility and control. This exercise targets the erector spinae and glutes, promoting spinal stability and overall functional strength.
How to do it
- Lie face down on the floor with arms extended forward.
- Raise your chest, arms, and legs off the ground, engaging your glutes and back.
- Slowly move your arms in a circle around your body, keeping them elevated.
- Maintain the raised position, keeping your core tight and neck neutral.
- Complete the circle back to the starting position and repeat.
Muscles worked
Primary Erector Spinae Gluteus Maximus
Secondary Deltoid Anterior Hamstrings Latissimus Dorsi
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